Top Tips On Starting Or Getting Back To Cycling
Top Tips On Starting Or Getting Back To Cycling
If you’re thinking about starting cycling or getting back to cycling, give it a go! It’s low impact and a fantastic cardiovascular cross training option which complements running and other sports very well. You can travel far and wide, local coronavirus restrictions permitting, under your own steam which is very satisfying.
Our NoviceRunnerNik, who appears to have acquired a cycling addiction over the last few years to add to her running addiction, has drawn on her own recent experiences of getting back to cycling and written up her top 10 tips:
Like many people I’ve ridden a bike from a young age (with stabilisers) on and off for years (without the stabilisers) and I’m into cycling in a big way at the moment so I thought I’d share my top tips for getting into it or back to it:
Getting back to it or getting started:
1. If you didn’t do a Cycling Proficiency course or similar at school and / or are nervous of how to cycle, you can take online cycling Bikeability courses and watch videos, which may help with your knowledge and confidence.
2. Read the current Highway Code so that you know your responsibilities as a cyclist and those of the vehicles sharing the road with you.
3. Check your bike’s tyres are in good condition and inflated to the pressure shown on the tyre, that its gears are working correctly and that the saddle and handlebars are adjusted to suit your body geometry. If it doubt have it serviced.
4. Start slowly with shorter distances and build up your mileage gradually.
5. Be safe and visible. Wear a cycling helmet for all your rides and wear a high vis top and use bike lights, front and back, even in daylight. I’ve found that drivers are generally better behaved when I have lights switched on, on my bike.
6. Ride with confidence – you have just as much right to be on the road as the other vehicles do – and look ahead for hazards such as potholes and slow traffic so you can avoid sudden changes of direction.
7. Don’t let hills put you off. Walk them if you need to. No one cares! And they are good for you!
8. If you like using a sports tracker such as Strava, use one to record your rides. You can also check out other people’s routes and see how your fitness improves over time.
9. Follow any local Covid-19 local restrictions when you ride your bike (it goes without saying really) and remember to give pedestrians next to or in the road a wide berth.
10. Make it fun so that you keep doing it. Stop to admire the views, take photos, drink coffee and eat cake and enjoy it!
Also check out our other cycling blog posts for more tips and inspiration to ride.
Next time: upping your cycling distance and becoming properly addicted to riding!
Words by NoviceRunnerNik.
Getting Back To Training!
Getting Back To It!
It's starting to get lighter in the mornings and it's getting darker later. Is it feeling a little warmer, or is it too early to say? Has dry January only taken things so far and you know you need to get back to your previous exercise routine? You might even have some races or events pencilled into your diary for this year (fingers crossed!). If it's been a while since you've been able to do what you want to do, before you strap on your Dunlop Green Flash and head out for a 20 miler as you last did in October, a little bit of planning can help avoid injuries getting in the way of your return to previous levels.
What are you aiming to do?
Are you a runner that hasn't run for 4 months? A cyclist who last saw their bike in the shed before a pile of boxes got in the way? If the usual process to return to your exercise has been disrupted, try to think about what the demands of exercise on your body will be. Problems tend to arise when the body is unable to tolerate the load applied to it, either repeatedly or over a few episodes. If you have not been able to do what you wanted to, your body may have lost some of its tolerance to the load it previously absorbed well. So, before you restart how can you prepare your body for this?
What are your sport requirements?
What is it you need your body to do? Running is a series of springs from foot to foot maintaining and then generating momentum to move forwards. For this your calf muscles will need to be able to lengthen and shorten quickly (depending on how fast you run), your hips, knees and feet will need to be in good alignment facing to the front, abs need to work to help keep the pelvis level and offer support to the trunk and body above. Do you need to work all of these things? Maybe not, but spending some time doing some calf raises or a few gentle hops in the week or two building up to your return might help prepare your body.
Cycling needs less spring through the calf and ankles than running so may need less of this type of work, so doing more work with a fixed foot might be more useful (like standing up from a chair with one leg a few times, which replicates part of the cycling action), although good alignment remains key. Train some of the essential movements so that when you are doing them repeatedly there is some tissue resilience in place.
If you use equipment like a bike, it is worth making sure it is also in good shape to be used - getting equipment serviced will ensure it is safe to start using again.
How long should I be doing this for?
Sometimes, there is nothing more useful than doing what you want to do as no amount of hops, calf raises, step ups or lunges can properly replicate doing a 5k run. Start with a sensible distance compared to what your previous levels were and break it up if you need to. After more than a month off you'll need to rebuild gradually so keep expectations low in the early stages, just get used to doing what you want to do again and enjoy it for what it is without pushing it.
Give yourself a few weeks to build back up steadily and factor in rest days too. You might feel as if you're not doing much but your body needs time to recover from the changes in exertion. If you need some help apps like Couch To 5k can offer some guidance on how to build up to a goal.
Does this mean nothing will hurt?! Yay!!!!
No, not necessarily, but it'll give you a good chance of being less affected by pain. There will likely be some discomfort when restarting, but the important consideration is differentiating what you might expect to be a normal response to returning to activity from something that might require a little more attention. Some of these are quite obvious (e.g. a sudden twang whilst exercising) or may only come to light over a couple of days after restarting exercise. In the main, providing you are sensible in what to expect on your return and expectations going forward, there is no need to resist - it's time to get back out there!
Our top tips for getting back to it:
Plan your return, don't just leap in back to last season's training levels.
Build some strength and conditioning training suited to your discipline into your weekly routine.
Start gently with low volume and come back steadily. The Couch to 5k app is great for new and returning runners.
Check all your sports kit and have it serviced / maintained as needed.
Rest and recovery is as important as actually doing your sport so incorporate recovery days into your training schedule.
And as always, if you have any persistent niggles, aches or pains don't soldier on in silence making them worse. Get in touch with us if you need us.
Words by Paul Martin and NoviceRunnerNik.
Winterise your exercise!
Winterise your exercise!
Covid-19 Lockdown or restrictions might have encouraged you to seek more of your exercise outdoors or to cycle to work. As winter draws in there’s no reason, with the right preparation and kit, why that can’t continue.
Emily, our massage therapist and resident triathlon coach, has given us her top tips to beat the dark, cold and wet on your rides, runs and rambles:
Ride!
Remember: There’s No Such Thing as Bad Weather
When it comes to winter exercising, the adage comes to mind that “there's no such thing as bad weather, only unsuitable clothing”.
Don’t let the historic rainfall earlier in October put you off. With the right preparation, commuting by bike can still be enjoyable regardless of weather.
The benefit of cycling-specific coats is that many offer more breathable fabric and vents, as well as sufficient pockets!
Clothing
As the temperature drops, layering becomes key. Merino wool works well across varying temperatures.
Waterproofs are best kept for rainy weather as they can become too hot once you get going and work up a sweat.
Good gloves and socks and/or shoe covers can ensure the cold and wet weather doesn’t prevail. I usually opt for neoprene gloves and socks for the rainiest days.
There are also good options to keep your head warm and dry including when wearing a helmet.
Be seen
It’s important to be seen by other road users, so bright and reflective clothing is a must, and can be complemented by reflective details on your bike, such as spokes, stickers and saddle bags.
Be seen!
White lights at the front and red lights at rear should be used day and night as the days become shorter and darker. USB lights need charging every few days but mean there’s no need for endless supplies of AAA batteries.
Be comfortable and confident
For confidence and comfort, wider tyres with more tread work well in winter and can protect you from the pitfalls of potholes and punctures, whilst mudguards can reduce the splash of puddles.
Less seasoned and confident riders can take advantage of cycle routes, many of which include quieter streets, and dedicated cycle lanes so as to avoid much traffic. It’s worth plotting a quiet commuter-friendly route in advance. Apps like Komoot or OS Maps are good for that.
Give it a try
If you’re unsure winter commuting is for you and don’t want to break the bank, places like www.sportpursuit.com and www.decathlon.co.uk are good options for gear and equipment.
And check out Emily’s blog post about looking after your bike and yourself.
Run or walk!
Not into cycling? Head out for a brisk (temperature or pace) walk, jog, run or a mixture! While there are no races, it’s good to take your eyes off the Garmin, enjoy the scenery and some fresh air.
The same tips as above apply:
Be safe - run or walk in safer areas, street lit areas, with someone if possible (and within Lockdown or local restriction rules) and tell someone where you’re going and when you expect to be home. Use the privacy option on your GPS app of choice so it’s not clear to others where you start and finish your exercise.
Be seen - wear hi-vis and reflective clothing. Use a good head torch with a front and back light if you’re running or walking in darker areas.
Choose clothing carefully - make sure your clothing is suitable for the weather but also for the amount of exertion you will do. You’re likely to get quite hot when you run so start out with a couple of layers, gloves and a buff-type stretchy tube on your head if it’s chilly, all of which you can easily stow or tie round your waist as you get warm.
Stay indoors!
This is also a good time to do things that you haven’t had time to do previously: stretching, core strengthening, activating your Glutes. Emily is running three virtual classes a week to cover all the above. All you have have to do is roll out of bed and log on. (Pyjamas and coffee welcome!).
Words and images by Emily Chong.
Top bike tips for commuters and road cyclists
Top bike tips for commuters and road cyclists
Whether you’ve just converted to commuting by bike recently, or are just starting to ride for longer at the weekends, here are some great tips from our massage therapist and resident triathlon coach and bio-mechanist, Emily :
Skills that you definitely should have (if not, get practising!):
Be able to take one hand off the handlebar to signal or drink from a bottle. Engaging your core by tucking your tail bone in and relax your grip will help.
Be able stand up and sit down while pedalling, this increases air flow for ventilation and helps with bottom numbness / saddle sores as well as giving you more power to go uphill. As you stop at a traffic light, stand up, step off the pedal with your curb side foot on to the ground and take your bottom off the saddle. It is a lot safer than stopping seated, tip toeing to balance, especially in cleats.
Unclip to stop.
Strength and conditioning
Especially if you are new to cycling, off the bike training will help building the necessary muscles much quicker and help keep injuries at bay. Single legged exercises are far more effective, because, well, we are not bunnies!
Single legged bridge
Side plank leg raise
Single leg squats (assisted)
Stretching
If you only have time to do one stretch, this table top pigeon pose will help loosen your glutes and your back. You can hang in this pose for a few minutes, turning your chest both sides to adjust the angle, and have a cup of tea at the same time!
Table top pigeon
Nutritions
Electrolytes - just water is not enough. As you sweat, a range of salts are lost and your blood becomes diluted. These electrolytes will need to be replenished or the consequences are dire. To make sure you get the correct amount, always follow instructions for the correct ratio of water to electrolyte tablet. Better yet, do a sweat test to be sure: https://www.precisionhydration.com/pages/why-personalise-your-hydration-strategy
Your body takes between 30 minutes to 2 hours to convert food into usable energy. Your glycogen index has between 1 - 2 hours’ worth of energy stored. So fuel before your ride, and, depending on how long your ride is and how hard you are riding, refuel frequently!
Mechanicals
At a minimum, make sure your brakes are working, your handlebar does turn and your tyres are inflated to the required pressure.
Tip 1) Tyre pressure and size are all printed on the side of the tyre for your information.
Tip 2) When taking out a wheel on a bike with hydraulic disc brakes, especially when putting into a car or transporting it, or putting on a turbo, wedge a card between the pistons to prevent them closing together.
Tip 3) Bike pumps usually work like this: lever down to push into valve; lever up to lock in position; pump to appropriate pressure; lever down; use both thumbs to push the pump head away (wriggling it could damage the tyre valve)
Tip 4) Bike grease is like any grease, you can get rid of it with bike specific degreaser, or just soap and water.
Happy cycling!
Words and images by Emily Chong.
Patient News: Wayne Collins' Ride To Rome Part 2
Patient News: Wayne Collins' Ride To Rome Part 2
Wayne Collins, one of our physio patients, recently cycled from London to Rome with his friends Alessandro, Dot and Aileen to raise money for two charities close to their hearts. The first is The Royal British Legion, specifically for their projects supporting Admiral Nurses who work with people (and their families who are often more affected) with Alzheimers, a disease that took Wayne’s father at an early age, and the courses that they run at the Battle Back Centre. The second charity is Demelza House, which is a hospice that provides respite care and end of life care for children with severe illnesses and life limiting conditions.
Wayne has very kindly blogged his experience for us in two parts – this is the second part - the actual ride. You can read the first part: the run up to the big event, here.
Our Ride To Rome!
And we were off!
We set off from the Coliseum Theatre in London early one Friday morning in late July.
Our first delay was the raising of Tower Bridge which in all my years of living and working in London I have never witnessed!
Our route out via Greenwich effectively ran alongside the A2 along some very rough sections of cycle paths to our first stop at Demelza House in Sittingbourne. Demelza is one of the two wonderful charities that we were raising money for. We received a very warm welcome and were fed with sandwiches and some lovely homemade cake to send us on our way to Dover.
First stop - at one of our charities, Demelza House.
The weather was kinder to us in the afternoon as we picked up the Via Francigena Pilgrimage route from Canterbury to Rome. We would crisscross this route many times over our 19 day adventure.
Unfortunately upon our arrival at Dover we soon realised that we would not be departing anytime soon! We loaded the bikes into the van ready to board the ferry and then spent the next 4.5 hours waiting to do so!
Through France
We arrived at our hotel in Paris at 1am in the morning and had to unload the contents of the support van into our rooms for security.
We were up again at 6am ready for Day 2, waking up to torrential rain that stayed with us for the whole day! Thankfully that was the only any like that which was a relief as it took the next two days for my shoes to dry out.
Luxurious accommodation in France - a stack of shipping containers as rooms
Over the next days we proceeded south through France largely following routes that we had driven during two recces in January and March. We encountered some road closures and subsequent diversions along the way just to keep us on our toes.
We cycled through some amazing scenery with the vineyards south of Reims being particularly impressive and memorable. We did our best to support the local farmers and agricultural economy along the way which meant we had to sample the local wines with dinner each night. It would have been very rude not to have done so!
Psychologically we had one of our hardest challenges ahead of us....the Alps!
Tackling The Alps!
Due to snow earlier in the year we had not been able to drive the Alpine passes so we really had no idea what laid ahead.
Please remember we are not club cyclists, purely amateur leisure cyclists with an average age the wrong side of 60.
As we approached the Alps we cycled down the entire Eastern side of Lake Annecy to Albertville, once the home of the Winter Olympics and not normally a place you would be cycling. Thankfully these days it’s the home of a state of the art cycle shop/repair centre and some very friendly generous staff.
We had now been cycling for 9 days averaging around 76 miles a day.
Day 10 was the “rest” day before we tackled the Alps. On this day we cycled the relatively short distance from Albertville to Beaufort to find ourselves sitting at the most amazing patisserie for breakfast whilst looking at the Ski Map across the road....are we insane? Should we really be in a ski resort on our bikes?
Beaufort the day before the Alps ascent
Time for some bike cleaning and maintenance before I, Alessandro and our driver Glyn headed up the Alpine climb to see what the next day would have I store for us. Last time Alessandro and I were there it was closed due to the snow.
It took us around 5 hours for me to drive the route and return.... not quite the rest day we had planned, however I am so pleased that we did drive the route. The ladies on the other hand enjoyed a lazy girlie day in the sun in Beaufort.
Alessandro spent many days planning the routes and then modifying them following our visits earlier in the year. We, the novice cyclists, clearly had not paid enough attention to his notes though! In order to cross the Alps by the “easiest” route it was not what we had imagined it would be, i.e. a long climb up and tricky steep decent down to Italy.
Oh No! It was a long 22km climb up to Cormet de Roseland which was part of this year’s Tour de France, albeit probably a little faster than us. This was followed by a steep decent down to Bourg St Maurice before a further 35km climb up to the Italian Border. We were definitely running on adrenaline on this day!
Part way up first climb over the Alps
This climb took us up over the Col du Petit Saint Bernard through the middle of La Rosiere Ski Resort. It felt very strange cycling under ski chair lifts and seeing signage relevant to being in a pair of skis, not on a bike!
Top of first alpine climb!
The steep difficult hairpin bend decent down into La Thuile in Italy at the end of that day was very tough as we were all so tired, however, we had made it over the Alps...what a relief!
And Then Italy
The next couple of days were down through Northern Italy where our choices of road through the steep sided valley were limited and the ride got even tougher in many ways with very, very bad road surfaces and heavy traffic including lots of trucks which were not that happy to see us.
Cycling through Italy was more challenging than our route through France with steeper climbs and more and more tired legs. The adrenaline rush of the Alps had left us and at times we really struggled. Tempers got a little frayed at times too, but we all stuck together and pushed each other to keep going.
The messages from home via our Facebook page from not only friends and family, but also from others who we did not know that had started following our challenge were very important to us and certainly kept us going.
1,000 miles in
Day 15 saw us reach the 1,000 mile mark! We were all very tired and whilst relieved to have made it that far, I don’t think it really started to sink in until we posted the pictures that evening and the messages from our supporters started to arrive.
Italy and 1,000 miles covered!
Day 15 saw us enter the beautiful region of Tuscany through which we carried on the next day. How different it looked in the blazing sun some 5 months after our drive along the route back in March. Still stunning, but so very different.
Energy levels were now very low, and even though Day 19 would see us reach Rome, we all struggled to remain in good spirits and to keep going at times. We had been blessed with overcast conditions through much of France, however we were paying the price now with temperatures in the upper 30s.
Day 19 and our final approach to Rome had a brief stop at the lake north of the City where the Pope has his Summer Residence.
And Finally, Rome!
Thankfully Rome itself was very quiet in August as it’s very hot and the residents and businesses were on holiday. There was a tiny amount of traffic compared with what had greeted us in March so we needn’t have worried so much.
Emotions were running high as we cycled first to the Vatican and then onto our final destination, the Colosseum.
At The Vatican
At The Colliseum
We Made It!
We had made it! 1,388 miles, averaging 76 miles a day, excluding the rest day at a mere 12 miles and we made it over the Alps without having to get off and walk!!
We did it!
What an adventure! One we will never forget and, thanks to our amazing sponsors, nearly £12,000 was raised for the Royal British Legion and Demelza House.
Words and images courtesy of Wayne Collins.
JUST AMAZING Wayne and team - well done!
Are you going on your own adventure and would like to share it with us? Send an email to us at info@physioremedies.com.
Patient News: Wayne Collins' Ride To Rome Part 1
Patient News: Wayne Collins' Ride To Rome Part 1
Wayne Collins, one of our physio patients, recently cycled from London to Rome with his friends Alessandro, Dot and Aileen to raise money for two charities close to their hearts. The first is The Royal British Legion, specifically for their projects supporting Admiral Nurses who work with people (and their families who are often more affected) with Alzheimers, a disease that took Wayne’s father at an early age, and the courses that they run at the Battle Back Centre. The second charity is Demelza House, which is a hospice that provides respite care and end of life care for children with severe illnesses and life limiting conditions.
Wayne has very kindly blogged his experience for us in two parts – this is the first: the run up to the big event.
Ride To Rome!
Having completed an amazing four day ride from London to Paris with the Royal British Legion in September 2018, I thought “where next?”!
“Why, London to Rome of course!”
It’s less than 1,400 miles. We can do it, of course we can! Dot, Aileen and I have only been cycling for a few years and the total of our ages is greater than 180 so we are no spring chickens and we are fairly slow.
Aileen and Dot agreed to join me in this latest crazy endeavour. Dot (we have not known each other that long) has since revealed that whilst she said yes she thought I was joking! She knows me better now. When I drove to France in January for four days to reccie the section of the route we had planned from Calais to the Alps she realised that I was serious and the event would take place!
Our Charities
During the ride from London to Paris I met some veterans who had received literally lifesaving help from the Royal British Legion, in particular through their Battle Back Centre. They are amazing, inspirational people. I have had, and still have and battle with to a degree, some major health challenges and problems in my life, but nothing compared with these people. I wanted to do more to help them.
The second charity, Demelza House, is an amazing organisation that has helped a close friend of mine, her severely disabled child and family in general for many years. Unlike many children’s hospices they focus on giving children and their families every possible opportunity and support during their lives. They make such an enormous difference daily to these families. Naturally they also provide outstanding end of life care too.
Logistics and Training
I enlisted the help of Alessandro Santangelo, an Italian Cycle guide that I had met on a cycling holiday a couple of years ago. Although our intention was to employ him, as we were raising money for these two amazing charities he only charged us for his expenses and not his time.
Alessandro planned the European mainland routes and we then drove them over two four days trips. This led to some adjustments and allowed us to identify our accommodation which we needed to book well in advance.
With regards to preparation we all cycled the Eden classic from the Eden Project in Cornwall.
Pasties after The Eden Classic.
Dot and Aileen are part of the HSBC UK Breeze cycle club in Cornwall. Breeze offers fun, free bike rides for women of all abilities across the UK. They cycle most Fridays, weather permitting, and obviously, being in Cornwall, they get a lot of hill training in!
Due to my work and other charity commitments I knew that if I was left to my devices regarding training I wouldn’t do enough to be able to survive the trip so in addition to training on my own I cycled the one day, 65 mile Poppy Ride for the Royal British Legion in May.
In June I then joined two friends for a cycle challenge/training down the Adriatic coast of Italy with Alessandro as our guide. In reality we spent very little time on the coast road as each day we came in land to view some stunning locations all of which seem to be at the top of long steep hills! We averaged around 60-70 miles a day.
Wayne and Alessandro at the end of our Adriatic training.
Shortly afterwards I followed up with the four day pedal from London to Ypres, a mere 320 miles, again with the Royal British Legion.
Ypres.
The final major training event for me was cycling the grand depart of the Tour de France one week ahead of the actual Ride To Rome. This event was raising money for prostate cancer. We suffered with extreme temperatures on the day and from a personal point of view, as I had never cycled 128 miles in one day before, it was an enormous challenge on many levels!
In addition to providing his guiding services and cycling every mile with us Allesandro also provided mechanical support whenever we had issues.
My pre-ride bike prep was generously provided by one of our sponsors, Pearson Cycles, who are still family owned and are the oldest bike shop in the UK. Next year they celebrate their 160th anniversary.
Our support van driver, daily fresh fruit and food buyer, water supply man and all round fantastic support was provided by Glyn who also volunteered his time free of charge for the whole trip and assisted with moving the van around in the build up to the event to help promote us and to have the stickers of our wonderful sponsors added. I don’t think he really knew what he was letting himself in for when he was “volunteered” by his wife and fellow cyclist Dot!
Provisioning for the Ride To Rome!
Tune in next month for Part 2 of Wayne’s blog post where he tells you just how much fun he had cycling from London to Rome!
If you’d like to make a donation The Ride To Rome donations page is still live and can be found here.
Words and images courtesy of Wayne Collins.
Are you going on your own adventure and would like to share it with us? Send an email to us at info@physioremedies.com.
Getting ready for JLL Property triathlon (or other triathlons at Dorney Lake)
With triathlon season warming up and the JLL Property Triathlon on the horizon at the end of June, we asked our soft tissue therapist and Triathlon Coach Emily to give us her best tips for preparing for your triathlon. She’s even given her top tips for racing at Dorney Lake:
Getting ready for JLL Property triathlon
(or other triathlons at Dorney Lake)
Dorney Lake is an ideal venue for a sprint distance triathlon - pancake flat course and calm lake water to swim in. It’s beginner-friendly and a good place for seasoned triathletes to gauge their fitness. After competing in more than a dozen races there, I’ve come up with some useful Dorney-specific tips to make your race day as smooth as the lake.
Getting there
From London, you can take your bike on to the train to Windsor & Eton Riverside or Windsor & Eton Central. From there, it’s a 3.5 mile ride to Dorney Lake, perfect for warm up. Be sure to ride down Bovney road which will get you to the start line side rather than the car park side at the far end of the lake. Take a look at this map.
If you are driving, make sure you get there at least 1.5 hours before your wave starts, so you have time to park and get down to the other end of the lake to register and check in.
Swim: Sighting
Normally, I would suggest to my athlete to sight every 6 strokes or so, and trust no one in a race. At Dorney Lake, the small buoys are actually attached to each other under the water like a lane rope. So depending on where your starting pontoon is, sight for the first buoy, from there, keep your head down and follow the ropes underneath to complete the swim lap.
For those of you who are doing the 2.2 km swim, the trick to holding a straight line is a symmetrical stroke. Bilateral breathing, enter your hands into the water at 10 o’clock and 2 o’clock position with good full body rotation.
Bike: Counting laps
This is by far the trickiest part of the whole race… counting to 4 is surprisingly difficult when in race conditions… you can use 4 bits of sticky tape on the handle bar where you would take one off per lap, just be sure to remember whether you did it at the start of the lap or at the end of the lap (can you see now how confusing it could get?)
A bike computer is useful, just remember to start it, and that GPS can be slightly out. Unlike other sprint tri’s the bike course is 21.2 km.
Transition
For a sprint distance triathlon, every seconds count in transition. Think how hard it would be to take 1 min off your 5km run time or your 750 m swim time In transition, all it takes is to be calm and a little bit clever:
Lay out your transition with the shoe holes facing you; sunglasses open and inside helmet; helmet straps open with its inside facing up so you can flip it on to your head; race belt under your shoes ready to be stepped into.
Transition layout.
Practice dismounting your bike on the fly:
Kirsty demonstrating a flying dismount.
If you’re a strong swimmer, ditch the wetsuit and use a swim skins tri suit instead. (At that time of the year, it is likely for a race there to be wetsuit optional).
Instead of bike shoes and clip-in (aka clipless) pedals, you can use courier straps on flat pedals and trainers. That way, you can roll straight off the bike and on to the run, for a 20km flat ride, bike shoes and clipping in make negligible difference (I’ve tried both multiple times).
Whether you use road cleats, MTB cleats or just trainers with straps, such a flat course at short distance, it makes no difference.
Instead of wearing socks, put plenty of talc powder in your shoes and go sock-less.
Wind
Dorney Lake is always windy, for some reason you’ll get a constant side or head wind wherever you are in the bike lap. This is the place for Time Trial bikes if you have one, if you don’t, practice riding on the drops and stay low. Make sure whatever you’re wearing is tight fitting and nothing is flapping about.
Pack list
Trisuit (wetsuit if you’re wearing one, lube for your neck)
Goggles (you may want tinted ones if it’s sunny)
Running shoes
Talc powder
Race belt for putting your race number on
Bike in good working order
Helmet
Sunglasses
Bike shoes if you’re using them.
Image by Scott Collier Photography.
Good luck, have fun!
Words by Emily Chong. Image by Scott Collier Photography.